Monday Workout – Back At It

I made it through Monday! It actually was a pretty good day. The best part of my Monday was getting back to the gym. I haven’t been in a couple of weeks because of my vacation. Before and after my trip I was just rotating between yoga and running, so getting a Crossfit workout in felt awesome! I warmed up with a 2 mile interval run, did some stretching, and finished off with a short, intense, but well-rounded Crossfit workout.

2 Mile Interval Run

Minutes 1:00 – 300: Walk on speed of 4

Minutes 3:00 – 5:00: Run on speed of 6

Minutes 5:00 – 6:00: Run on speed of 7

Minutes 6:00 – 8:00: Run on speed of 6.5

Minutes 8:00 – 9:00: Run on speed of 7.5

Minutes 9:00 – 11:00: Run on speed of 7

Minutes 11:00 – 12:00: Run on speed of 8

Minutes 12:00 – 14:00: Run on speed 6.5

Minutes 14:00 – 15:00: Run on speed 7.5

Minutes 15:00 – 17:00: Run on speed 6

Minutes 17:00 – 18:00: Run on speed 7

Minutes 18:00 – 20:00: Walk on speed 4

I then did some stretching on the mats before I started my Crossfit workout. I decided on this particular workout because it was a quick hitter but intense workout – the train hard get fit one. Also, since I haven’t done any strength training in a couple of weeks I wanted a well-rounded one. This workout focused on both upper and lower body.

Here is the workout as posted:

And here is how I modified it for myself:

40 pound shoulder press, 10 reps

40 pound overhead squat, 15 reps

40 pound push press, 15 reps

40 pound front squat, 20 reps

40 pound push jerk, 20 reps

40 pound back squat, 25 reps

This workout took me just under 10 minutes but it definitely kicked my butt! My arms and legs are still shaking a few hours later!